It has been a year since I last toed the line at a trail ultra, and in that time, my focus has shifted toward my business in Kuala Lumpur and my family who now resides in Singapore. When I started this blog back in 2020, it was a way to chronicle my journey toward completing a 100km trail ultra. Now, having achieved that goal and successfully finishing six of them, I find myself at a crossroads, uncertain if I will chase more of these races in the future. This may very well be my final blog post on ultra racing.
Before I close this chapter, I want to share my experience and insights on what it takes to conquer the demanding 100km trail distance. Every race was different, each one presented unique challenges, and none were easy. But despite the highs and lows, I look back with deep appreciation for every step of the journey. The preparation, training, and racing have not only shaped me as a runner but also enriched my life in ways I could not have anticipated.
How did I manage to conquer these races? I believe it all comes down to three crucial elements: Preparation, Pacing, and Perseverance.
Preparation – The Key to Success
Completing a long-distance trail race is not just a test on our physical endurance, it is a challenge for the mind and spirit as well. While the distance and elevation gains may seem intimidating, the key to success lies in the preparation. A well-thought of plan that includes structured training, proper nutrition, and mental toughness can make the difference between crossing the finish line or pulling out prematurely.
A structured training is important. It is not just about logging long runs, but incorporating a balance of endurance, speed work, hill training, and recovery. Building a gradual base of mileage helps condition your muscles and joints, allowing you to withstand the rigors of ultra-distance running. Specific workouts targeting uphill and downhill running on the trails are crucial. The trails often demand more than just flat surface running. Simulating race conditions by training on trails with similar terrain, practicing running with gear and nutrition strategies will prepare you for race day.
Training is not just about pushing to your physical limit. Remember to listen to your body. There will be time you need to push hard, but equally important, there will be times when you have to pull back. Incorporating rest and recovery into your plan is crucial to avoid burnout or injury.
The other important aspect of preparation is getting proper nutrition. Fuelling your body well before, during, and after the race is another cornerstone of successful preparation. As the distances extend, so does the demand for energy. A balanced diet in the weeks leading up to the event will fuel long runs, aid recovery, and build strength. Equally as important is hydration. Keeping your body well-hydrated will enhance performance and prevent fatigue.
Race day nutrition is its own is a challenge. You need to train your gut just like you train your legs. Prepare by experimenting with gels, energy bars, and real food during long runs. This allows you to figure out what your body can handle under stress. Managing electrolytes, water, and calories in a balanced way during the race is key to avoiding bonking or dehydration, which could easily derail your performance.
Last but not least, perhaps the most underestimated aspect of preparation is mental training. When you are hours deep into a race, fatigued, and facing seemingly endless hills, your mind becomes your biggest ally, or enemy. Building mental resilience is critical for pushing through the inevitable lows during the race. Visualization techniques, mental mantras, and practicing mindfulness during training can help you cope with the mental strain that comes with such an intense challenge.
Your mindset leading up to the race should also focus on embracing discomfort and uncertainty. Trail conditions can change, weather might turn bad, and things may not go as planned. Preparing for the unexpected mentally allows you to stay calm, adapt, and continue moving forward, even when the race becomes gruelling.
Ultimately, success in a 100km ultra comes down to your preparation. It is not just about checking off boxes on a training plan. It is about preparing your body, mind, and spirit to face the trail ahead with confidence and perseverance. With the right preparation, you don’t just survive the race; you thrive in it, discovering strengths you don’t know you had.
Pacing – Understanding the Challenge
Running 100km across rugged terrain with thousands of meters of elevation gain is unlike any road race. Traditional marathons are primarily a test of physical stamina, but ultra-running demands much more. The distance alone requires careful pacing, while the elevation changes challenge your strength and balance. Add to that the mental aspect, and you’ve got an adventure that stretches far beyond the physical limits.
Ultra-trail running places significant stress on your body. The combination of prolonged running, hiking, and elevation changes leads to inevitable wear and tear. Injury prevention should be a key focus in your training plan, alongside building endurance. Therefore, pace your training. Instead of focusing solely on mileage, incorporate strength training, mobility work, and recovery time to keep your body strong and resilient.
During the race, master the art of pacing. Rushing in the early stages can lead to burnout long before the finish line. Learning to control your effort across varied terrain, especially during climbs and descents, is essential for success. I have learned this hard through experience.
Pacing is also important when it comes to nutrition and hydration. Do not neglect eating and drinking even though you don’t feel like it because they are necessary for you to complete an ultra-trail race. You will be on your feet for 20 to 30 hours, so it is crucial to stay fuelled. Remember to practice fuelling strategies during your training to determine what works best for your body.
Having a clear plan for refuelling at aid stations, along with understanding your hydration needs, will help you avoid energy crashes and dehydration, which can derail even the most experienced runners.
Perseverance – Having Mental Toughness
Lastly, no matter how well you have trained physically, your mind will ultimately determine your success. Ultra-running is as much a mental battle as it is a physical one. Throughout the race, there will be moments when you question yourself especially when your body aches, fatigue sets in, and the finish line feels impossibly far. You will experience doubts and despairs. Just remember that these low points are all part of the journey.
This is where mental resilience comes into play. Embrace the discomfort, stay present, and remember why you started. It is often said that trail ultras are run with the mind, not the legs. Building mental toughness through visualisation, mindfulness, and focusing on small milestones during the race can help you push through when the going gets tough.
Embrace the lows. They are part of the ultra experience. Understanding this helps you prepare for them mentally. During a 100km race, you will face periods of physical exhaustion, mental fatigue, and emotional strain. However, these tough stretches don’t last forever. Recognizing that these lows are temporary is key to staying resilient. When the race feels impossible, remember that pushing through these moments is what makes the finish line so rewarding.
Focus on the Present. When the road ahead seems overwhelming, it’s easy to get discourage. Instead of fixating on how much farther you need to go, focus on the here and now. Break the race down into manageable chunks, whether it is getting to the next aid station, tackling the next hill, or even just making it to the next tree. By setting small, achievable goals, you can prevent yourself from becoming overwhelmed by the big race.
Practice Mindfulness. Staying present also involves tuning into your body and surroundings. Use mindfulness techniques like controlled breathing to centre yourself when you are feeling overwhelmed. Take notice of the beauty of the trails around you, the rhythm of your steps, and the sound of your breath. By anchoring yourself in the present moment, you can keep negative thoughts from spiralling and stay focused on moving forward.
Harness Your “Why”. Every runner has a reason for taking on such an immense challenge. Whether it’s a personal goal, a love of the sport, or a desire to push your limits, knowing your “why” can be a powerful motivator. When you hit those inevitable tough spots, reconnecting with your reason for being out there can provide the mental fuel you need to keep going. Remind yourself of the pride you will feel when you cross the finish line and the hard work you have put in to get to this point.
There is also power in positive self-talk. When things get tough, what you tell yourself matters. During low moments, the mind has a way of amplifying doubts and fears. Combat this by consciously using positive self-talk. Replace thoughts like “I can’t do this” with “I’ve trained for this” or “I’ve made it through tough times before.” Reaffirming your strength, determination, and resilience can help silence the inner critic and keep you moving forward.
Adapt in the face of adversity. Trail ultras rarely go as planned. Weather can change, equipment can fail, and your body may not respond as expected. Mental toughness includes being adaptable in the face of these unexpected challenges. Preparing for adversity does not mean predicting every possible issue but developing the ability to stay calm and problem-solve when things go wrong. Whether it is adjusting your pace, dealing with blisters, or powering through a bad patch, staying adaptable will help you persevere.
The Joy in the Struggle
Finally, remember that ultra-running is not just about the finish line; it is about the experience. The camaraderie among runners, the stunning landscapes, and the challenge of pushing your limits will make it an unforgettable adventure. Accept that there will be highs and lows, but within those moments lies the true essence of ultra-running.
Prepare well, pace smart, and persevere through the race with the mindset of embracing the adventure. That’s where the real magic happens. Have fun!